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Exercise progression is implemented to get a seamless transition from sedentary lifestyle to an active gym lifestyle. By starting from low-demanding exercises (in regards to control, stability and core strength) and progressing through to more advance exercises, will aid in the development of correct lifting technique and prevent injury.
NOTE: Not all compound exercises are used in these progressions. The following exercise progressions were created in an order based on the level of difficulty and demand on the body. Many people may not (or should not) be able to progress through all exercises due to anatomical dysfunction, strength limitations and/or special conditions
Leg Exercise
| Why | Muscle Focus
| | 1. Bench squat | This is the first exercise in leg progression, though it is not commonly used. It teaches the client to control medial and lateral rotation of the leg. The client is not daunted by the weight they are lifting as it is their own body-weight. Also, abdominal and scapula control is developed. The bench is used during this exercise to provide safety and to get the client accustomed to the motion of the squat. | Quadriceps, hamstrings, glutes, abdominal group, erector spinae | | 2. Body-weight Squat | This exercise teaches the client to control medial and lateral rotation of the leg. The client is not daunted by the weight they are lifting as it is their own body-weight. Also, abdominal and scapula control is developed. Sometimes a chair or bench is used during this exercise to provide more safety and to get the client accustomed to the motion of the squat. | Quadriceps, hamstrings, glutes, abdominal group, erector spinae | | 3. Incline Leg Press | Here the client is introduced to external weight. The client will fully utilise the leg control they developed in the body-weight squat. | Quadriceps, hamstrings, glutes, abdominal group, erector spinae | | 4. Dumbbell Squat | This exercise places a larger demand on the abdominal group and erector spinae. The exercise uses balance and control extensively. Also, scapula control must be utilised to secure the shoulder joint as the arms hold weight. | Quadriceps, hamstrings, glutes, abdominal group, erector spinae | | 5. Smith Machine Squat | Here the client first learns to have weight over their back. This results in an extremely large demand on the abdominal group and erector spinae. The exercise uses balance and muscle control extensively. | Quadriceps, hamstrings, glutes, abdominal group, erector spinae | | 6. Barbell Squat | This exercise places an extremely large demand on the abdominal group and erector spinae as a greater level of balance and control is needed. Scapula control must be utilised to secure the shoulder joint as the arms hold the bar. The barbell squat should always be performed in a power rack/cage and have a spotter present for safety reasons. | Quadriceps, hamstrings, glutes, abdominal group, erector spinae | | 7. Dumbbell Dead-lift | Though this exercise may seem a step back from the barbell squat (as load may be less), it is essential so that the client becomes accustomed to the weight in the front of the body and develops the correct technique of keeping the weight close to the body. The dead-lift places an extremely large demand on the abdominal group and erector spinae due to the position of the weight. The exercise uses balance and muscle control extensively. Also, scapula control must be utilised to secure the shoulder joint as the arms hold the bar. | Quadriceps, hamstrings, glutes, abdominal group, erector spinae | | 8. Barbell Dead-lift | This exercise is the highest progression of leg exercises as the dead-lift places an extremely large demand on the abdominal group and erector spinae due to the position of the weight. The exercise uses balance and muscle control extensively. Also, scapula control must be utilised to secure the shoulder joint as the arms hold the bar. It is good practice to have a spotter present for safety reasons. | Quadriceps, hamstrings, glutes, abdominal group, erector spinae |
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